Sleep is vital for your ability to concentrate, regulate your mood, general health and well-being. Unfortunately, many people with ADHD struggle with their sleep issues, so they do not get the sleep they need. It can take time and practice to develop an effective sleep routine that helps you get the sleep that you need. 

There are steps, however, that can aid in achieving an adequate amount of sleep for a good night's rest. These sleep strategies can help both children and adults learn how to fall asleep with their ADHD.

ADHD and Sleep Issues 

Why is sleep a problem for individuals with adults and children with ADHD? There are many challenges to getting sleep when dealing with this neurodevelopmental disorder. 

Lack of regular schedule 

People with ADHD have trouble regulating their sleep schedule due to an overall issue with distractibility and impulsivity. The lack of predictability makes it hard for the body and brain to know when to signal to the body that its ready for bed. 

Co-Occurring Disorders

It is common for individuals with ADHD to have co-occurring sleep disorders like insomnia, sleep apnea and restless leg syndrome (RLS). In addition to sleep disorders, mental health disorders and other health conditions, like substance abuse disorder, can play a role in interrupting sleep. 

Medications 

ADHD is often treated with stimulant medications. These can help relieve symptoms, disrupt sleep, especially if they are taken with other stimulants like tea or coffee with caffeine.  

ADHD-Friendly Bedtime Activities 

There are several sleep strategies you can use to calm your ADHD mind to sleep. A simple, consistent, relaxing routine before bed helps prepare your body for sleep. Some examples of routines include: 

• Drinking a warm cup of tea 
• Eating a light, nutritious snack 
• Having dedicated quiet time
• Taking a warm shower or bath 
• Thinking positive thoughts

All of these activities can be incorporated into a nightly bedtime routine that is repeated every day at the same time. This can train the mind and body to begin releasing melatonin and preparing for sleep. 

Sleep disruptors 

Getting sleep with ADHD can be hard, so it is tempting to turn to another activity or substance to assist with getting a good night's rest. Unfortunately, many of these activities or substances actually disrupt sleep and make it harder to get good, quality rest. 

Alcohol

Alcohol is a sedative that appears to induce sleep. However, whatever sleep there is will be fragmented. Alcohol increases the number of wake times throughout the night, preventing sleepers from getting good rest and feeling rested in the morning. Alcohol is also a diuretic and can cause frequent urination throughout the night which also disrupts sleep. 

Sugar 

Avoiding sugary foods and drinks is the best bet for getting good sleep. High amounts of carbohydrates close to bed causes a crash in the middle of the night that can send hormones out of whack and disrupt sleep. If a midnight snack is necessary, the it's best to choose something with high levels of protein and low carbs. Those will sustain the fed state throughout the night. 

Caffeine 

Avoid caffeine at least 4 hours before bed. Caffeine actually takes about 6 hours to be metabolized, meaning it's exerting some sort of effect the entire time. In addition to being a stimulant, caffeine is also a diuretic which can lead to several bathroom trips throughout the night.

Nicotine 

Nicotine is bad for your lungs, gums, skin, and essentially every part of your body. Although it may have a calming effect for cigarette smokers, nicotine is also a stimulant. This means that it can disrupt your sleep, especially if you have your last cigarette before bed. Reducing nicotine health is great for the body overall, but can also help with getting good sleep. 

Hyper Focused activity

Although it can be difficult, it is not a great idea to begin a task that requires hyperfocusing as it can be hard to disengage and prepare for bed. Both children and adults can hyperfocus when using the computer or cell phone, so it's best to avoid both of these sources of distraction. Removing any source of light or any device from the sleeping area can be great for improving sleep of anyone with ADHD.  

Strategies for Falling Asleep

All of the activities in the bedtime routine will help prepare sleepers for bed. Even with ADHD, the brain is capable of recognizing patterns and secreting hormones that help with that process. Some rituals that may help with inducing sleep are: 

• Listening to an audiobook 
• Preparing the sleep environment 
• Reading 
• Setting worries aside 
• Turning on white noise
• Use a translational object such as a blanket or stuffed animal designated for bedtime

Practicing Healthy Sleep Behaviors 

Preparing the mind to sleep is important, but also, so is using strategies that will sustain sleep and facilitate healthy sleep. 

The first is to be patient with changes. Sleep issues take a long time to develop, so they take a long time to fix. Stick to the routine, trusting the process that good sleep will come eventually. If it doesn't, then there may be an underlying sleep disorder that has to be addressed. 

Establishing a consistent wake and sleep time is also important. Going to bed at the same time every night, and waking up at same time every morning (even on the weekends) is essential for sleep. It helps to regulate the sleep-wake cycle and consistency can help set the clock right, ensuring that adequate sleep is achieved. 

Exercise is the third piece of the sleep puzzle. Physical activity promote good health and overall well being. Vigorous exercise right before bed is antagonistic towards sleep efforts, but many studies have found that regular exercise can improve sleep quality. Ensure lots of physical outdoor play for children with ADHD. 

If none of these are working, or an extra boost is needed, then supplements like melatonin and L-Theanine can be great options to aid sleep, especially those with ADHD.  If the problem continues to worsen, the please click the orange button to take a free online sleep test and talk with one of our sleep health professionals. 

https://www.verywellmind.com/tips-for-better-sleep-with-add-20704